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Sarms1 Andarine (S-4) & Cardarine (GW-501516) Log

T

travishibachi

Member
Hello guys I know I've been hinting at it the last few weeks but after receiving some generous Christmas money and making more at my job at the bar I decided to throw down on some sarms1 S-4 and GW. I just finished my cycle of ostarine from sarms1 provided to me so generously by Dylan gemelli and since ostarine is known for its bridging and recomp abilities I decided to go straight into this cycle. Both of these compounds are known for their abilities to increase endurance tremendously as well as their androgenic and anti-catabolic capabilities. Since I do a lot of my conditioning workouts in a fasted state I will be testing their potential for maintaining lean body mass as well as losing body fat and increasing strength simultaneously. I have also been doing a lot of my strength workouts in a fasted state but I will plan on going high carb on those days due to GW's reputation for increasing lipid metabolism and the extra glycogen is never a bad thing concerning maximal effort lifts such as squats, deadlift, overhead press etc. I hope you will enjoy my log as I am doing this for other's benefit as well as my own so that I can mark my progress on paper and not just a placebo effect. I appreciate any and all feedback you may provide so feel free to chime in on here!

Stats
Weight: 175 lbs
Body Fat: 8.53%
Height: 5'9"

Lifts
Deadlift: 455
Squat (ass-to-grass not parallel): 355
Bench: 245

Conditioning
Plank: 10:01
Mile: 5:56 currently (high school was 5:18)
5K: 18:45
Push up max: 65
Air squat (5 min AMRAP): 272

Supplements
Supps: Krill oil, astaxanthin, probiotic, Alive gummy multivitamin, creatine (5g/day), beta alanine (3.2g/day)

Cycle
S-4: 1-8 starting with 50 mg ED (2 doses split 4-6 hours apart assessing tolerance then bumping up)
GW-501516: 1-8 20 mg ED (split into 2 doses AM/PM)
HC Generate: 1-8

Mini PCT
HC Generate ES: 1-3

P.S. Now...my shipping experience this time around was a little crazy. Due to the busy holidays and USPS' inconsistent service my order was mis-routed to Connecticut. I myself live in Northern Kentucky just across the river from Cincinnati so obviously I wasn't getting my order. I contacted sarms1 about this fiasco and even though it wasn't their fault they sent my order out again with priority 2-day shipping, refunded the express shipping I had paid for instead of standard ground shipping--which is 5-7 business days--and gave me 20% off my next order. If you don't think sarms1 isn't interested in attracting new customers and maintaining current ones with their spectacular customer service then I don't know what to tell you.

Sarms1-10/10
 
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Excited to follow bro. The only thing that would make this cycle better would be some LGD :D ... LGD and S4 together yield some serious strength gains
 
im looking forward to this one bro... you should see some tremendous results with this type of cycle combined with the type of workouts you do... good luck with the cycle... should be excellent!

great to hear about the customer service... sarms1 has the most customer friendly service you are going to find...
 
Jbranken said:
Excited to follow bro. The only thing that would make this cycle better would be some LGD :D ... LGD and S4 together yield some serious strength gains
Click to expand...

I might be adding something else in the next 2-3 weeks if budget permits ;)
 
dylangemelli said:
im looking forward to this one bro... you should see some tremendous results with this type of cycle combined with the type of workouts you do... good luck with the cycle... should be excellent!

great to hear about the customer service... sarms1 has the most customer friendly service you are going to find...
Click to expand...

Thanks, bro. You've really helped me to find a new way to train harder by educating me about sarms and staying motivated by doing these progress logs. It keeps my enthusiasm level high and hopefully I'm helping others by posting my results. Can't wait 'til these two modulators kick in I'm ready to open up a whole case of whoop ass!
 
Friday-Day 1

Today was the first day taking my S-4 and GW. From what I've heard it takes 2-3 days to kick in so I'm not expecting anything right away. After taking ostarine I'm very patient since that took 3 weeks to kick in so once it starts working it's all good. Here was the workout:

Warm up: 5 min invisible jump rope

Workout
Bench press: 10x10@135 (Rest 1 min)

1-arm pushups: 3x5/side (Rest 1 min)

Flutter kicks: 1x75 (4 ct)

Cooldown: 5 min jog on treadmill

Easy little workout. My sleep schedule has been messed up so I've been focusing on that instead of trying to go hard every workout. No sense in breaking myself down.
 
Saturday-Day 2

Worked out with my friend at the CrossFit gym he goes to and it's usually just bodyweight stuff for the noon class since new people go on Saturdays. Got a little sick since I took all 20 mg of my GW 30 minutes before the workout around 1130 am. I've read that the first few days can be unpleasant due to your body getting used to it so I will make sure to either eat something light if I take all 20 mg in one dose or just split the doses up 12 hours. It will be contingent on what time I work out really. Here was the workout:

Warm up: 10 min plyometric exercises/dynamic stretching

Workout (with partner)
10 min AMRAP of:
20 lunges
40 box jumps
60 double unders

(Rest 5 min)

10 min AMRAP of:
20 ball slams@20#
40 double unders
60 situps

AMRAP 1: 5 rds, 23 box jumps
AMRAP 2: 4 rds, 23 situps


I'm still working on my double unders so my friend did all the double unders for both AMRAPs while I did all the lunges and ball slams. I was feeling a little sluggish and sick which resulted in me throwing up after the workout haha. I attribute this to me eating about 30 boneless wings at Buffalo Wild Wings the night before...so lesson learned. Don't eat crap food before doing a ton of bodyweight reps the next day. We still ended up finishing first among all the groups so at least me losing control of my stomach wasn't in vain ha. I ended up passing out once I got home for like 4 hours and then went to work so Saturday went by pretty quick. Sunday will most likely be a rest day.
 
Sunday-Day 3

Today is day 3...still haven't noticed either kicking in but I'm in no rush...my cycle is 8 weeks I've got nothing but time! Gonna do a 7 minute plank since I haven't done one over 5 minutes in about a week. I really don't know how I did one for 10:00 but I do know I was sore as shit afterwards. Also, I ordered the Ohio bar from Rogue Fitness so hopefully it arrives Monday or Tuesday for deadlift and cleans! One guy left a review on Rogue's site and said his barbell snatch went up 15 lbs when he first started using this bar so hopefully my cleans go up a good 10 lbs this week. Pumped!

Plank-7:00
 
That's a great log bro! You're doing 7 min plank? on your forearms or fully extended arms? I've rarely seen clients go over 2-3 mins with an extended plank.
 
WolfpackAlpha said:
That's a great log bro! You're doing 7 min plank? on your forearms or fully extended arms? I've rarely seen clients go over 2-3 mins with an extended plank.
Click to expand...

On my forearms. I actually think the pushup-style plank is easier since your weight is distributed a little better. I wonder how long I could do one of those hmmm...
 
Monday-Day 4

Today was day 4. Monday is usually strength and my friend worked out at his house with me today so we did a good strength and conditioning workout. Here was the workout:

Warm up: Air squats x 25, bench press 135x10

Workout
Thick bar bench press: 8x3 on min@185
(Rest 2 min)

5 rounds(recording each rd time) of: 5 deficit handstand pushups, 10 ring pullups, 20 reverse lunge in front rack@95# (10 lunge/leg)
(Rest 1 min between rounds)

Rd 1-2:02
Rd 2-2:01
Rd 3-2:05
Rd 4-2:04
Rd 5-2:02

Part 2 (later at night for long cycle)
Air squats: 2x100 for time
Rd 1-2:32
Rd 2-2:22

The first part of the workout was god awful due to all the lunges...the air squats were easy although I definitely need to roll out my quads. And my Rogue Ohio bar arrives tomorrow looks like deadlift/cleans are on the agenda in a few hours fuck yeah! Time for bed.
 
Tuesday-Day 5

Today was supposed to be conditioning but I'm pretty sore from yesterday and my new bar arrived! This thing is so sexy...and she's better than a girlfriend because she never talks, always does what I want to do and will always look good with some minor love and care. She's perfect. In fact, so perfect that I pr'd again on my power cleans. Nice little strength workout today.

Warm up: Power clean 135x10

Workout

Wendler program power cleans: 3@60%, 3@70%, 3(or more)@80% 1RM (Rest 2 min)

175: 3
185: 3
195: 10! (PR)

Flat back front lever(60 sec total): 53/7

1-leg box jumps@24": 10
1-leg box jumps@24" w/36" gap: 10

Cooldown: 10 min boxing

Pr'd on my power cleans and got 10@195. Last Wendler strength cycle I got 10@185 so my weight and reps just keep going up it's awesome! I felt like shit today too cuz my legs were extremely sore from the weighted lunges...maybe the S-4 is starting to kick in? My jumping has also improved greatly. I've been doing 1-leg box jumps@24" but I kept taking a step back and got up to almost 40" away from the box so my jumping has gone up both in height for my non-dominant leg and my coordination is going up too. It's not so much the jumping part either but the landing or eccentric part of jumping that requires the most strength since you're absorbing a large amount of force, many times your own bodyweight. I also went apeshit on the punching bag during my boxing cooldown. I got bored just hitting it lightly so I lit it up with around 75 punches rapid fire haha. I was out of breath for maybe 30 seconds and then felt fine. Is the GW starting to kick in? I don't know but I'm curious to find out tomorrow!
 
Great log. Great workouts. Im going to follow this for sure.

Sent from my GT-N7105T using EliteFitness
 
Wednesday-Day 6

Today was strength...I'm very sore from Monday and Tuesday so I wasn't sure if I was going to lift today or rest. Then my friend text me and said he forgot his workout clothes so he would just be working out at the house again. It's good when we work out together because we push each other but at the same time both of us like to go "balls-to-the-wall" so our workouts end up being a little ridiculous. A light/recovery workout turns into something terrible haha. Here was the workout:

Warm up: deadlift 225x5, 295x5, dynamic stretching,plyometric exercises

Workout
Thick bar deadlift: 6,5,4,3,2,1@315# (Rest time is equal to how long it takes partner to complete...so virtually no rest alternating ha)

(Rest 2 min)

Bodyweight ladder 1,2,3...10,9,8...1 of: 20# med-ball flutter kicks(2 ct), burpees, box jumps@24"

Time-22:00

Reps
Deadlift: 21@315
Flutterkicks: 100
Burpees: 100
Box jumps: 100

Cooldown: 5 min boxing, 2 min hang (I always try to hang after deadlift for decompression)


Deadlift was super easy for some reason considering how sore I was from the previous 2 days. The conditioning part of the workout was terrible because I've had a runny nose the past few days so my breathing is all out of whack. I also slipped doing box jumps halfway through and took a chunk out of my knee that started bleeding pretty bad. I put a piece of paper towel over it and taped it on with some athletic tape and then finished the workout. Ton of reps for just a bodyweight workout but I plan on taking tomorrow off to do some mobility stuff and maybe a light recovery workout. Can't believe I gashed my knee on the box! Hurt like a motherfucker haha. I still can't tell if the GW and S-4 have kicked in yet since my workouts are very challenging but I'm just going to keep going hard and taking rest when I need to. Stay tuned!
 
Thursday-Day 7

Very sore but decided not to rest. Nice little pushup workout:

Warm up: 5 min invisible jump rope

Workout
Pushups: 20x5 (Rest 30 sec)==> ladder 1-10 as fast as possible

Time: 3:03

Total: 155

Cooldown: 5 min invisible jump rope
 
Friday-Day 8

Today was strength. This week has been rough training wise but I've made a lot of progress and the weekend is almost here so no worries.

Warm up: Back squat 185x5

Workout

Thick bar back squat: 3@65%, 3@75%, 3(or more)@85% (Rest 2 min)
(alternate to)Front squat: attempt doubles at back squat weight

Back squat: 3@225, 3@265, 10@295! (PR)
Front squat: 2@225, 2@265, 1@275

Flat back front lever(60 sec total): 43/17

1-leg box jumps@24": 3x10 (Rest 1 min)

Cooldown(EMOM): 5 pullups on min for 5 min

I pr'd the fuck out of my back squat but didn't get up to 295 like I wanted to on my front squat. However, I was definitely tired from the back squats since I was shooting for 5-6@295. Doing front squats on the same day as back squats is tough but can be done I just think I was having an off day transitioning. Front lever I was trying to get 60 sec consecutive but I would imagine my core was pretty fatigued after the back squats. Good day overall and no sense in getting frustrated since this is the 1st week of my second cycle doing the Wendler strength program. 2 more weeks before deload plenty of time for more results!
 
Saturday-Day 9

Yesterday was conditioning. I woke up late to go to my friend's CrossFit gym so I went over to his place to play some League of Legends around 4. Ended up doing Tabata with my other friend I was supposed to call to get up in time for the CrossFit open day haha. We did tabata pushups, pullups, air squats and pullups. So terrible.

Warm up: 10 pushups, 10 pullups, 25 air squats

Workout:

Tabata pushups, air squats, pullups, situps (Rest 1 min between each tabata)

Pushups: 12/12/12/12/12/10/10/8
Total: 88

Air squats: 20"
Total: 160

Pullups: 10/10/10/8/8/7/7/6
Total: 66

Situps: 8/8/8/8/8/8/8/9
Total: 65

Cooldown: 5 min boxing
 
Monday-Day 11

Workout

Resistance band KB swings(110#): 5x10 (Rest 1 min)
 
Tuesday-Day 12

Workout
Wendler power cleans: 5@70%, 5@80%, 5@90% 1RM (245)

185: 5
205: 5
220: 3

Tabata (box jumps, pullups, flutter kicks(2 ct), ring dips)

Box jumps: 80
Pullups: 61
Flutter kicks: 35x2, 40x6
Dips: 42

Need to redo programming for power cleans. Add in more ring pushups/dips for bodyweight conditioning. Arms were a little sore from Saturday so pullups were difficult.
 
Thursday-Day 14

Deadlift. Work up to a heavy double.

Workout

Warm up: 10 min boxing, 225x5, 275x5

Thick bar deadlift(Romanian): 2@315, 2@345, 2@355, 2@365, 1@375

Cooldown: 5 min boxing

Back started to feel a little tight so only got 1@375. Will shoot for 2@385 next time.
 
Friday-Day 15

Back is feeling a little shitty after deadlift so stretched my hip flexors 4 min/side. Need to foll out quads too. TFL may be causing some sciatica-like pain symptoms.

Workout

Warm up: 5 min boxing, plyometrics, dynamic stretching

10 rds of: 10 ring pullups, 25 air squats, 30 sec plank/30 sec L side plank/30 sec R side plank

Thrusters(135#): 8x5 (Rest 1 min)

Cooldown: 10 min boxing

Back is feeling a little better. Gluteus medius might need some myofascial release on the left side to relieve SI joint pain.
 
Friday-Day 15

Back is feeling a little shitty after deadlift so stretched my hip flexors 4 min/side. Need to foll out quads too. TFL may be causing some sciatica-like pain symptoms.

Workout

Warm up: 5 min boxing, plyometrics, dynamic stretching

10 rds of: 10 ring pullups, 25 air squats, 30 sec plank/30 sec L side plank/30 sec R side plank

Thrusters(135#): 8x5 (Rest 1 min)

Cooldown: 10 min boxing

Back is feeling a little better. Gluteus medius might need some myofascial release on the left side to relieve SI joint pain.
 
Saturday-Day 16

Bodyweight conditioning...feeling a little sore but that's to be expected I've been hitting it hard and S-4 dosage to be increased starting tomorrow.

Workout

Warm up: 10 min boxing

Cleans(EMOM): 2 hang squat clean/1 jerk on min for 5 min
Weights on min as follows: 135,155,165,175,185

(Rest 2 min)

10 min AMRAP of: 5 burpees, 10 ring pushups, 15 air squats

Rounds: 8

Cooldown: 10 min boxing
 
Sunday-Day 17

Rest. It has been at least 14 days since running the S-4 at 50 mg ED so today I increased to 60 mg and will run at this dosage for 12 days(recommended by Dylan in his triple stack protocol article) http://www.evolutionary.org/the-SARM...stack-protocol

Will continue to run GW at 20 mg ED. Planning on hitting it hard tomorrow it's been a long week...
 
Monday-Day 18

Today is the second day of running the S-4 at 60 mg ED. My friend called me to go work over at my garage gym so I took my doses about 45 minutes before we worked out. I'm not sure if it's because I got my form down on cleans or the S-4 but I beasted it up big time.

Workout

Warm up: squat cleans 135x5, 5 min boxing

Mobility: couch stretch 2 min/side, 2 min pigeon pose/side

Wendler(squat)cleans: 5,3(did 5 instead),1(or more@95% 1RM) (Rest 3 min)

185: 5
205: 5
225(1 or more): 5! PR'd

(Rest 2 min)

3 rds of: AMRAP ring pushups, 10 dumbbell snatch/side@45#

Rd 1: 35
Rd 2: 25
Rd 3: 20

Approx time-6:30

Cooldown: 10 min boxing

I felt really good today on my cleans. I finally got my form down so I can squat clean now instead of just doing power cleans. Ended up getting 5@225 no problem and I was originally shooting for at least 3 and only got 3@220 last time. I can definitely start to feel the S-4 kicking in I can feel the energy and vascularity coming on. The GW has definitely decreased my rest periods...haven't felt it with the higher intensity workouts but sarms seem to take a little longer before they kick in for me. Had some sensitive nips the last few days(from slightly elevated prolactin I'm guessing) but have begun to take gingko biloba to keep it in control which will go well with the HC Generate...and started to juice with celery a lot for the anti-estrogenic benefits. I will try to take a progress pic this week I have a feeling 60 mg is really going to kick things up a notch...then after that I will test 70 mg. And then 80...
 
By the way....sorry for the long gap in my posts...my grandma died last Monday so I've been pretty bummed out. The S-4 has started to give me a better sense of well-being kind of like the MK did for my last cycle so I've been trying to stay super positive. This week will definitely be high intensity since next week is deload week for all my big lifts so keep your eyes peeled. I plan on PR'ing on my deadlift numbers, squat numbers and maybe even a timed workout.
 
Tuesday-Day 19

Today was conditioning. Pretty worn down after those squat cleans but cleans are one thing that really taxes my CNS...and they should! Next week is deload week so I will survive ha. Mostly bodyweight today with the exception of one strength exercise. As long as I keep my reps low I will occasionally do one compound movement on my conditioning days.

Workout

Warm up: 5 min boxing, 10 pullups, 5 HSPU

HSPU(handstand pushups): 5 on min for 8 min
Total: 40

(Rest 2 min)

Bulgarian split squats(back squat variation)@135: 3x6/side (Rest 1 min)

Death by ring pullups(1,3,5...failure): 17+15
Total: 96! PR'd on ring pullup ladder

Cooldown: 10 min boxing
 
Wednesday-Day 20

Today was strength. Definitely a little worn down and sore. It would help if it wasn't literally 5 fucking degrees outside! Fuck dis cold seriously...other than it being colder than a witch's titty outside I actually got in some good strength work today. Deadlift felt a little heavy but almost 100 ring pullups and 40 HSPU are definitely the culprit behind my fatigue.

Workout

Warm up: deadlift 225x5, 5 min boxing, 20 pushups

DE(dynamic effort) deadlift: 2 on min for 8 min@60% 1RM(275)
Total: 16@275

3 rds of: 10 pistols/leg + 20 Swiss ball pushups

Cooldown: 10 min boxing

I ended up doing 20 pistols for the last set since I was feeling good. I can start to feel the S-4 kick in with my strength and the GW is helping me to minimize my rest periods. Can't wait to bump the S-4 up to 70 mg...I have a feeling 75-80 is going to be the sweet spot for me and I'm not even halfway through my cycle yet! So excited!
 
Thursday-Day 21

Today was conditioning. I'm so sore! But after doing almost 100 ring pullups on Tuesday I expected DOMS to be much worse. Guess my S-4 is starting to kick in :D


Workout

Warm up: 5 min boxing, 10 knees-to-elbows, 2 power cleans@155,175,185,205 (friend was doing them so I figured what the hell ha)

Tabata(normally 8 cycles of 20 sec work,10 sec rest)
8 cycles of: 20 sec of burpees, 20 sec knees-to-elbows, 20 sec thrusters@45#, rest 10 sec

Burpees: 10,9,9,9,8,9,8,8
Total: 70

Knees-to-elbows: 8, " "
Total: 64

Thrusters(squat-to-press)@45: 8,8,8,7,7,7,8,7
Total: 70

Cooldown: 10 min boxing


This workout was terrible...but it was essentially 3 tabata(s) in one with only 1/3 the rest! Definitely was fatigued afterwards but regular tabata will seem easy now compared to this. Hip flexors were a little tight so I started to feel it in my lower back at the end. Looks like more hip mobility work before squats tomorrow...I'm ready to make those squats my bitch. Also, today was the first day running my S-4 at 70 mg...vision sides are minimal with no yellow-ish tint to my vision so I will keep bumping it up 10 mg every 4 days until I reach 100 mg ED. At this rate I should be able to run it@100 mg for almost 4 weeks! Ready to put another sarm to the test and so far I'm not disappointed.
 
travishibachi said:
Thursday-Day 21

Today was conditioning. I'm so sore! But after doing almost 100 ring pullups on Tuesday I expected DOMS to be much worse. Guess my S-4 is starting to kick in :D


Workout

Warm up: 5 min boxing, 10 knees-to-elbows, 2 power cleans@155,175,185,205 (friend was doing them so I figured what the hell ha)

Tabata(normally 8 cycles of 20 sec work,10 sec rest)
8 cycles of: 20 sec of burpees, 20 sec knees-to-elbows, 20 sec thrusters@45#, rest 10 sec

Burpees: 10,9,9,9,8,9,8,8
Total: 70

Knees-to-elbows: 8, " "
Total: 64

Thrusters(squat-to-press)@45: 8,8,8,7,7,7,8,7
Total: 70

Cooldown: 10 min boxing


This workout was terrible...but it was essentially 3 tabata(s) in one with only 1/3 the rest! Definitely was fatigued afterwards but regular tabata will seem easy now compared to this. Hip flexors were a little tight so I started to feel it in my lower back at the end. Looks like more hip mobility work before squats tomorrow...I'm ready to make those squats my bitch. Also, today was the first day running my S-4 at 70 mg...vision sides are minimal with no yellow-ish tint to my vision so I will keep bumping it up 10 mg every 4 days until I reach 100 mg ED. At this rate I should be able to run it@100 mg for almost 4 weeks! Ready to put another sarm to the test and so far I'm not disappointed.
Click to expand...

I like it Travis. You be working your ass off bro.
 
RickRock13 said:
Looking good so far bro. Make sure you dont ramp up too fast with the S4. Vision sides may not be a problem right now, but they may be at higher doses
Click to expand...

I've been following dylan's and wolfpack's dosing guidelines so vision sides have been very intermittent and not debilitating at all. Definitely doing this the smart way, bro, thanks for the concern.
 
I really like this log. Awesome workouts. Inspiring stuff bro keep it up.

Sent from my GT-N7105T using EliteFitness
 
Friday-Day 22

Today was strength. I'm so tired...haha. Today's workout was short and sweet I was not about to do something high volume.

Workout

Warmup: deadlift 275x5, 5 min boxing

Deadlift: 6x1 on min@295

(Rest 2 min)

Ladder 1-10 of (bodyweight): ring dips
Total: 55

Cooldown: 10 min boxing
 
Saturday-Day 23

My friend had his CrossFit competition so no open gym today. Worked out with my other friend and got in a pretty good strength-and-conditioning session. I'm trying out a new deadlift program so I will be doing deadlift at least 3-4 times a week as long as it doesn't affect the rest of my split. It's really just a ladder of singles at varying weights so I will be adding some more volume but still keeping my reps fairly low.

Workout

Warmup: 5 min boxing, deadlift 275x3, 295x3

Deadlift: 8x1 on min@315, 5 box jumps@24" for active recovery

Ladder 1-10 of: Thrusters(squat-to-press)@95, ring pullups
Total: 55 thrusters, 55 pullups

Cooldown: 10 min boxing
 
Sunday-Day 24

Rest. Vision sides are still barely noticeable so I will be increasing S-4 to 80 mg tomorrow :)
 
RickRock13 said:
Yeh man, I am running S4 at 100mg ED right now and loving it. Vision sides are barely noticeable right now. Everything is going well
Click to expand...

Good deal, bro. If this week goes well 100 mg will start sometime next week...I'm excited for sure. I've noticed pretty good surges of energy and strength now that I'm in the 70-80 range have the benefits become much more prominent at 100 mg? I feel like I'm about to take my foot off the break pedal, so to speak ha.
 
travishibachi said:
Good deal, bro. If this week goes well 100 mg will start sometime next week...I'm excited for sure. I've noticed pretty good surges of energy and strength now that I'm in the 70-80 range have the benefits become much more prominent at 100 mg? I feel like I'm about to take my foot off the break pedal, so to speak ha.
Click to expand...

100mgs of s-4/week? that's too much bro.:cool:
 
Monday-Day 25

Today was strength but since it's my deload week I plan on keeping reps extremely low if I go heavy with anything. So that's what I did ha. Also, started my S-4 at 80 mg today and only a small delay in transitioning from outside to the pitch black garage. Other than that no sides!

Workout

Warm up: 5 min boxing, deadlift 275x3, 295x3,315x1

Deadlift(resistance band=15 lbs): 315x3 on min

(Rest 2 min)

Squat clean+2 jerk to split jerk alternating stance(EMOM): 135,135,155,155,175,175,185,185
Cleans: 8
Split jerk: 8/side=16 total

10 rounds of: 7 ring pullups, 10 pushups, 10 mason twist/side (20 total)

Time-10:59

Cooldown: 10 min boxing

I decided to start a new deadlift program after the weekend it's called Justa's singles program and basically you just do an increasing ladder of 1,3,7......etc. all week at a weight that's roughly 60-70% of your max. Every week you add 3-5 lbs and then on the third week you go for a "kind of max." Then the 4th week you deload and start all over with a newly calculated 70% max. This way you can get in a decent amount of volume and you're training for speed since you never go above 70% of your max which allows for constant progress. Tomorrow is conditioning but I will be doing 5 reps at 315 with or without a resistance band. If it feels light I will stay with the 315 or possibly 335. 70% of my deadlift max(455) is approximately 318.5 so it's not even really worth it for me to go above 315 until next week...I gotta stay within the guidelines!
 
Tuesday-Day 26

Today was conditioning. Still did some low reps of deadlift since I'm following a new program...didn't fatigue me or anything so I'm going to keep with it.

Workout

Warm up: deadlift 185x5, 255x3, 275x3, 5 min boxing

Deadlift(50# res band): 5x1 on min@295

(Rest 2 min)

100 Dumbbell snatch@45# for time: 20/20, 15/15, 10/10, 5/5 per side

Time-4:15

Cooldown: 15 min boxing

I use both bumper plates and regular iron plates when I do deadlift. Unfortunately, since the iron 45s are bigger in diameter than the bumper 45s one of the iron ones cracked from dropping the bar. So...I only have 295 lbs of weights until my friend brings back over the set of 25s at his house. Thus, why I decided to do my deadlift reps with my eyes closed. When your eyes are closed you are not quite as strong so it definitely wasn't easy but it made me focus on my form much more diligently. Oh, and the 100 dumbbell snatches were terrible! Kettlebell snatch is much better for high reps and it doesn't rotate like the dumbbell does. F- that dumbbell!
 
Are they adjustable dumbbells? I use the hex or fixed hammer strength ones and do not mind them. 20 is tough tho.

Sent from my GT-N7105T using EliteFitness
 
ha1a1 said:
Are they adjustable dumbbells? I use the hex or fixed hammer strength ones and do not mind them. 20 is tough tho.

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Click to expand...

Nah just a regular pair of 45s. I'm going to start using my kettlebells more often than I have been I've got a pair of 53s and a 70# one which is literally a cannonball with a handle.
 
Just got caught up on your log Travis, great stuff and inspiring.

To be honest, I finished my workout about 90 mins ago and after reading your log, I'm ready to go again.

Good stuff, keep up the great work and I will be stealing some of your workouts
 
TheBarbarian said:
Just got caught up on your log Travis, great stuff and inspiring.

To be honest, I finished my workout about 90 mins ago and after reading your log, I'm ready to go again.

Good stuff, keep up the great work and I will be stealing some of your workouts
Click to expand...

Thanks, bro! If you need any ideas for workouts feel free to PM me your email address and I can send you some pdfs for kettlebell, CrossFit, strength training etc. I sent Shrine some pdfs on bodyweight/boxing conditioning written by a guy named ross enamait. Pretty ridiculous I still haven't done all of them.
 
travishibachi said:
Thanks, bro! If you need any ideas for workouts feel free to PM me your email address and I can send you some pdfs for kettlebell, CrossFit, strength training etc. I sent Shrine some pdfs on bodyweight/boxing conditioning written by a guy named ross enamait. Pretty ridiculous I still haven't done all of them.
Click to expand...

Travis be doing some crazy shit... His workouts are all over the map, but real good stuff though

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Im about to go to 5/3/1 in 8 days. Just finishing off the last week of patient method 3 week cycle. The box I train at employs 5/3/1 asthe strength protocol a lot.

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ha1a1 said:
Im about to go to 5/3/1 in 8 days. Just finishing off the last week of patient method 3 week cycle. The box I train at employs 5/3/1 asthe strength protocol a lot.

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It's really the best programming for the big lifts in my opinion and it isn't even high volume. First cycle I did using Wendler's 5/3/1 my front squat went from 10@185 to 21@185 in 2 weeks. That and you're increasing your strength slowly instead of trying to rush things.
 
Wednesday-Day 27

Today was strength. Deadlift program has been going well so I'm going to continue doing it...sticking at 315 for weight though.

Workout

Warm up: 5 min boxing, deadlift 255x5, 275x3, 295x1

Deadlift(50# res band): 315 x 1 on min for 7 min

(Rest 2 min)

Tabata-ish sit ups(20 sec work, 5 sec rest)

Total: 10,9,10,19,10,9,10,9=76

(Rest 2 min)

3 sets of: Ladder 1-4 of KB C&P@53# alternated w/ Ladder 1-4 ring pullups (No rest)

Time-15:00

Clean&press(53): 30/side
Pullups: 30

Cooldown: 10 min boxing

Did a little kettlebell, bodyweight conditioning ladder...not too difficult and I wanted to get an idea of how long it would take to do the whole thing without any rest. Upper back is sore but that is from all the dumbbell snatch/split jerk and general upper body work I've done this week. So much for taking it easy ha.
 
Thursday-Day 28

Last day of running the S-4 at 80 mg...still not any side effects that are overwhelming besides slower transitioning from outside to inside...looks like 90 mg is on the agenda for the next 4 days :)

Workout

Warm up: 5 min boxing, 10 KB swings, deadlift 275x5, 295x1

Deadlift(53# res band): 315 on min for 9 min

(Rest 2 min)

Double KB front squat(2x53): 3x6 w/5 sec pause at bottom of squat

(Rest 2 min)

7 min AMRAP of: 5 burpees, 10 KB swings@53

Total: 8 rounds, 5 burpees

(Rest a little bit, other friend came home so did some squat cleans&jerks/back squats....bad idea!)

1 clean/2 split jerk alterating stance: 135,155,185,205, 2 cleans@225

(Rest 2 min)

Back squats: 225x5, 255x5, 265x5, 275x5, 285x5

Cooldown: 15 min boxing

I did a lot of stuff I should not have done today haha....today was supposed to be conditioning what was I thinking?!! Even though I am feeling a bit worn down this S-4/GW combo has allowed me to push myself out of my normal level of discomfort...so essentially I can do the same amount of work in less time or maintain a higher work capacity over a long period of time. I was barely winded after the 7 min AMRAP which was crazy considering kettlebell swings and burpees is a terrible combo when it comes to aerobic/anaerobic endurance. I'm going to try to get in a lot of mobility stuff the next few days but it looks like 90 mg S-4 dosage starts tomorrow :D
 
Boxing is something I really want to get into. When I practiced Grappling and BJJ, my conditioning was really on point.

The area I live in is complete garbage, no worries, I'll be out of here by summer
 
TheBarbarian said:
Boxing is something I really want to get into. When I practiced Grappling and BJJ, my conditioning was really on point.

The area I live in is complete garbage, no worries, I'll be out of here by summer
Click to expand...

In my second semester of college I took a BJJ course that was equivalent to getting your blue belt meaning you can instruct. Nothing is more tiring than rolling with someone in a full gi. My forearms would be so fatigued I could barely make a fist.
 
Friday-Day 29

Today was strength. Definitely sore and tired but S-4/GW has helped with my recovery/energy levels tremendously. It's winter so it always takes me a minute to get going and once I'm warmed up I feel 100%. Today was also the first day I dosed S-4 at 90 mg :)

Workout

Warm up: 5 min boxing, deadlift 275x5, 295x1,

Deadlift(50# res band): 315 on min for 9 min (Rest 2 min)

AMRAP at 365(Idk why): 10! PR I think haha

Pistols(20# vest): 3x10/side (Rest 1 min)

1-leg RDL: 3x6/side (Rest 1 min)

21/15/9 for time of: Pushups, KB swings@70#, knees-to-elbows

Total reps: 135(45 per movement)

Time-4:25

Cooldown: 10 min boxing


Still no awful sides from running the S-4 even at 90 mg ED now...so I will continue at 90 for the next 4-7 days :D
I'm on my second bottle of S-4 so only 1 bottle left which is enough to run@100 mg for 2 weeks based on the 50 mg dosage. I will probably run S-4 at 90 for a week so I can make it the full 8 weeks through my cycle without having to order another bottle.
 
Saturday-Day 30

Had to work last night and work again tonight so I did a very spur-of-the-moment Tabata pushup workout. And PR'd big time!

Workout

Warm up: Pushups x 25

Tabata: 12,12,12,12,12,12,15,17

Total: 104! PR

Cooldown: 10 min treadmill

PR'd big time on my tabata pushups...I usually hit a wall around the 85-90 mark...nope. Just paced myself doing sets of 12 and then kicked it into overdrive on the last 2 sets. Looking back I probably could've done sets of 15 for all 8 intervals if I kept a good tempo to my sets. Even while taking ostarine I didn't hit these kinds of numbers and ostarine gave me amazing endurance. This is just another example as to why GW and S-4 are an amazing combo! I can't even imagine what kind of results I would get out of the triple stack. Still no sides from the S-4 besides slow transitioning from outside/inside and only at nighttime so nothing even noticeable during the day. Looks like 90 mg for the next few days!
 
travishibachi said:
Saturday-Day 30

Had to work last night and work again tonight so I did a very spur-of-the-moment Tabata pushup workout. And PR'd big time!

Workout

Warm up: Pushups x 25

Tabata: 12,12,12,12,12,12,15,17

Total: 104! PR

Cooldown: 10 min treadmill

PR'd big time on my tabata pushups...I usually hit a wall around the 85-90 mark...nope. Just paced myself doing sets of 12 and then kicked it into overdrive on the last 2 sets. Looking back I probably could've done sets of 15 for all 8 intervals if I kept a good tempo to my sets. Even while taking ostarine I didn't hit these kinds of numbers and ostarine gave me amazing endurance. This is just another example as to why GW and S-4 are an amazing combo! I can't even imagine what kind of results I would get out of the triple stack. Still no sides from the S-4 besides slow transitioning from outside/inside and only at nighttime so nothing even noticeable during the day. Looks like 90 mg for the next few days!
Click to expand...

This is a good log, I like seeing how you progress. :coffee: If you check my log with Cardarine, I've been trying a million different things with cardio and the endurance boost has been amazing.
 
Monday-Day 32

Today was strength. I've been doing Wendler programming for all my big lifts as well as power cleans which have now been changed to squat cleans due to better form. Worked out with my two friends and did a pretty killer workout.

Workout

Warm up: Power clean 135x10, 5 min boxing

Squat cleans: 5@65%, 5@75%, 5(or more)@85% of 235(90% of 265) (Rest 2 min)

155: 5
185: 5
200: 10! PR

Deadlift: 5x1@315 on min for 5 min

(Rest 2 min)

5 min AMRAP of: 3 deficit HSPU, 6 burpees, 8 knees-to-elbows

Rounds: 6 rds,3 HSPU (strict)

Cooldown: 10 min boxing

I pr'd again on my squat cleans. Proper form helps but it doesn't account for the ridiculous strength increases I've experienced from the S-4. Also, no matter what workout I seem to do I just don't get tired anymore and if I do it's only for a few seconds. GW has definitely increased the pace that I go out during my workouts. Being able to cycle through different parts of my workout with minimal rest is awesome because I'm able to increase my work capacity since I'm doing a ton in a short amount of time. 90 mg of S-4 sure does produce some nice aesthetic effects too :D
 
Tuesday-Day 33

Today was conditioning. Tore the shit out of my hand now that I'm using hook grip for my cleans and occasionally heavy deadlift if I'm doing double pronated grip (usually 315 and below I use double overhand). All-in-all, the workout went well although now I need to let me hand heal up a little bit. The S-4 definitely is awesome in terms of strength, energy and vascularity. Even though S-4 is good for leaning out I feel as though I'm on a bulking cycle from the fullness effects my muscles get especially after working out. GW has allowed me to need little to no rest between sets of anything I do and bodyweight exercises have become insanely easy especially pushups which usually cause me to fatigue at some point. Nope. Did all 3 sets of my pushups unbroken today and the workout wasn't easy by any means. Gonna cruise with this 90/20 dosage and see what happens

Workout

Warm up: deadlift 225x5, 275x3, 315x1, 5 min jump rope

Deadlift(50# res band): 5x1@335 on min

(Rest 2 min)

EMOM KB snatch/pullup: 5 KB snatch@53#/side on min+ascending 1-10 ring pullup ladder

E.g. 1st min: 5 KB snatch/side+1 pullup
2nd min: 5 KB snatch/side+2 pullup

Total: 100 KB snatch, 55 pullups

(Rest 2 min)

3 rds of: 50 air squat, 30 flutterkick(4 ct), 40 pushups, 50 air squats (Rest 2 min between rounds)

Round 1: 3:08
Round 2: 3:35
Round 3: 2:58

Cooldown: 10 min jump rope

Didn't have to time my round times but I was interested to see how quickly I could complete each round. I got a little lazy on the second round but then negative split my third round...it doesn't make sense! I completed my last round 10 seconds faster than my first round and I was fresh at the beginning of the workout! Plus not only did I do all my sets of pushups unbroken but also the 300 total air squats and 120 flutterkicks. This S-4/GW combo is ridiculous :D
 
Last edited:
Tore a callus off today doing your EMOM of snatches/pull up ladder. Nice workout.

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ha1a1 said:
Tore a callus off today doing your EMOM of snatches/pull up ladder. Nice workout.

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Sorry to hear that, bro, definitely a good workout though. Very high oxygen demand with anything kettlebell-oriented.
 
All good bro. Its actually healing up pretty fast. It must have looked worse. It was the pullups that killed me. The kettlebells I can cope with. Although I think in that wod its relatively grip intensive. I wasn't using chalk and did the pullups on the bars of a multi station cable cross machine, and the rubber coated grips didn't help. I did 3 warmup sets of kb cleans and strict pullups, so totaled 73 pullups. It was meant to be back day, but im at the end of this 3 week programming cycle do was a bit bored. Awesome log bro keep it coming. :)

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ha1a1 said:
All good bro. Its actually healing up pretty fast. It must have looked worse. It was the pullups that killed me. The kettlebells I can cope with. Although I think in that wod its relatively grip intensive. I wasn't using chalk and did the pullups on the bars of a multi station cable cross machine, and the rubber coated grips didn't help. I did 3 warmup sets of kb cleans and strict pullups, so totaled 73 pullups. It was meant to be back day, but im at the end of this 3 week programming cycle do was a bit bored. Awesome log bro keep it coming. :)

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Thanks, bro! Yeah the rubber coating on those pullup bars sucks...ring pullups aren't much fun either. Nothing destroys my biceps like kettlebell swings and ring pullups the DOMS is so painful the 2 days afterwards haha.
 
Wednesday-Day 34

Rest. I think those squat cleans fatigued me a little more than anticipated ha.
 
Thursday-Day 35

Today was supposed to be conditioning but since I took Wednesday off so it was strength and conditioning on the agenda.

Workout

Warm up: deadlift 275x5, 325x3, 5 min jump rope

Deadlift(50# res band): 7x1@335 on the min

(Rest 2 min)

Kettlebell press(70#): 2x5/side (Rest 1 min)

3 rds 1 min AMRAP of: KB swings@53# (Rest 1 min)

Rd 1: 36
Rd 2: 38
Rd 3: 39! PR

Cooldown: 10 min boxing

Pretty decent workout. Since I've been able to push myself harder than ever I also have to know when to take it easier so I recover correctly. Also, I haven't used my 70 lb kettlebell in months and I was able to strict press it for sets of 5 no problem. That's pretty remarkable considering I was barely able to strict press it in the past let alone for multiple reps. Oh, and the AMRAP kettlebell swings destroyed my forearms. That is all.
 
Friday-Day 36

Today was a beastly workout. I was very tired on Wednesday but I came back and hit it hard with a vengeance. Wendler squats were today and I fucking destroyed my previous PR. S-4 has increased my strength so much that I feel like I'm either not having to work as hard or I'm able to kick it into a whole other gear. It's like having a 7-speed transmission almost!

Workout

Warm up: deadlift 275x5, 325x1, 5 min boxing

Deadlift: 9x1@325 on min

(Rest 2 min)

Back squat: 5@65%, 5@75%, 5@85% of 355

230: 5
265: 5
300: 15! PR

(Rest 2 min)

Tabata(pushups, air squats, strict L-sit chinups, rolling plank [20 sec reg/10 sec side])

Pushups: 15x4, 12,12,12,10=106! PR

Air squats: 20x7, 22=162! PR

Chin ups: 8x5=40

Rolling plank: 4:00 total time

(Rest 2 min)

Ladder 10,9,8[...]1 of: Pistols w/20# weighted vest

Total: 55

Cooldown: 10 min boxing


I pr'd on damn near everything in this workout. It really is incredible how much your endurance increases while on GW and S-4. I had planned on getting 10@300 for my last set of back squats but I not only wanted to beat my previous PR but DESTROY IT. Also, although I did get fatigued from the Tabata stuff I did it was due to muscular fatigue and not being out of breath. From a cardiovascular standpoint, I simply don't get tired anymore unless I'm doing something extremely taxing cardio-wise like a combination of burpees, kettlebell swings, double KB clean-and-press etc. Those sorts of exercises will always be terrible but I have been able to improve upon those sorts of things as well. Thinking about bumping up the S-4 to 100 mg out of curiosity :)
 
That was a beastly workout, when I see workouts like this I want to drop what I'm doing and hit the gym again. I hope when I reach this point of my cycle I'm PR'ing like this. Incredible mam, seriously keep it up!
 
travishibachi said:
Friday-Day 36

Today was a beastly workout. I was very tired on Wednesday but I came back and hit it hard with a vengeance. Wendler squats were today and I fucking destroyed my previous PR. S-4 has increased my strength so much that I feel like I'm either not having to work as hard or I'm able to kick it into a whole other gear. It's like having a 7-speed transmission almost!

Workout

Warm up: deadlift 275x5, 325x1, 5 min boxing

Deadlift: 9x1@325 on min

(Rest 2 min)

Back squat: 5@65%, 5@75%, 5@85% of 355

230: 5
265: 5
300: 15! PR

(Rest 2 min)

Tabata(pushups, air squats, strict L-sit chinups, rolling plank [20 sec reg/10 sec side])

Pushups: 15x4, 12,12,12,10=106! PR

Air squats: 20x7, 22=162! PR

Chin ups: 8x5=40

Rolling plank: 4:00 total time

(Rest 2 min)

Ladder 10,9,8[...]1 of: Pistols w/20# weighted vest

Total: 55

Cooldown: 10 min boxing


I pr'd on damn near everything in this workout. It really is incredible how much your endurance increases while on GW and S-4. I had planned on getting 10@300 for my last set of back squats but I not only wanted to beat my previous PR but DESTROY IT. Also, although I did get fatigued from the Tabata stuff I did it was due to muscular fatigue and not being out of breath. From a cardiovascular standpoint, I simply don't get tired anymore unless I'm doing something extremely taxing cardio-wise like a combination of burpees, kettlebell swings, double KB clean-and-press etc. Those sorts of exercises will always be terrible but I have been able to improve upon those sorts of things as well. Thinking about bumping up the S-4 to 100 mg out of curiosity :)
Click to expand...

That's a serious workout my friend, very nice. My Cardarine log is similar to this. :cool:
 
Nice - love this log. So many workout ideas :). With the pistol ladder, was it 55 each leg?

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ha1a1 said:
Nice - love this log. So many workout ideas :). With the pistol ladder, was it 55 each leg?

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Yes, it was sorry I forgot to specify. It should have read as:

Ladder 10,9,8[...]1 of: pistols with weighted vest(20#)

Total: 55/side
 
S4 at 100mg is where the serious gains are at if you are able to dose it that way... There are excellent gains at 50mg but as you get higher and closer to the 100 mg range, the gains significantly increase... Most are not able to get there due to the vision sides but if you are lucky enough to keep them to a minimum then take full advantage bro


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dylangemelli said:
S4 at 100mg is where the serious gains are at if you are able to dose it that way... There are excellent gains at 50mg but as you get higher and closer to the 100 mg range, the gains significantly increase... Most are not able to get there due to the vision sides but if you are lucky enough to keep them to a minimum then take full advantage bro
Click to expand...

I noticed there is a difference in vision sides 50mgs with S-4 (Andarine) and up but it's very subjective. A few of my clients get 0 sides while others get a lot more. :coffee: either way it's a great product.
 
yodaman53 said:
Question: Are you taking the S4 on your rest days or are you doing the 5 days on & 2 days off?
Click to expand...

I have been taking it every day even my rest days so as to keep peak blood level(s) up. Luckily I have experienced very little vision sides.
 
Any update on this log? I've been following quietly and am very curious about your progress, namely the run times!
 
RickRock13 said:
I get very little sides on S4, even when running it at a high dose of 100mg. I absolutely love the results from this stuff!
Click to expand...

Im a big fan of the larger dose too. You really start to feel and see the results S4 brings to the table

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Shrine1 said:
Im a big fan of the larger dose too. You really start to feel and see the results S4 brings to the table

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Click to expand...

I will run the triple stack some time next spring. The www.sarms1.com is making a huge impact on bros physiques.
 
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